1RM Percentage Chart
An interactive one rep max percentage chart: enter your 1RM once and get a complete training table from 100% down to 50%, each row labeled with the typical rep range and training goal. Print it, screenshot it, or tape it to your rack — it beats doing 87.5% of 262.5 in your head between sets.
Your percentage chart
Formula & source
Rep guidance follows the standard strength-training continuum (strength 1–6 reps, hypertrophy 6–12, endurance 12+).
Source: the percentage method is the standard way training programs (5/3/1, Starting Strength, Texas Method) prescribe loads. Rep ranges per zone follow the widely used strength continuum. Unique to this page: the chart is generated live from your number instead of a static table — no rounding to someone else's max.
Worked example (you can verify by hand)
Input: 1RM = 260 lb.
- 90% row: 260 × 0.90 = 234.0 lb (2–3 reps, strength)
- 75% row: 260 × 0.75 = 195.0 lb (6–8 reps, hypertrophy)
- 60% row: 260 × 0.60 = 156.0 lb (12–15 reps, volume)
Expected output: 11-row table, 100% = 260 lb down to 50% = 130 lb.
Limitations — what this cannot do
- Percentages are guides, not laws — bar speed and daily readiness matter more than hitting 82.5% exactly.
- Round to loadable weights (nearest 2.5–5 lb); the difference is noise.
- Re-test or recalculate your 1RM every training block; a stale max makes every percentage wrong.
Disclaimer: Estimates for training planning only, not medical advice. Consult a professional.
FAQ
What percentage should beginners train at?
Most beginner programs live at 65–85% for working sets. Leave true 95–100% singles until technique is solid — usually many months in.
Why not just use RPE instead of percentages?
Both work. Percentages give you exact bar loads to plan a session; RPE adjusts for the day. Many lifters use percentages for the plan and RPE for the final call.
How do I round percentages to real plates?
Round to the nearest loadable increment (usually 5 lb total). A 2 lb rounding error is far smaller than normal day-to-day strength fluctuation.
Do percentages work the same for all lifts?
Roughly, but smaller lifts (press, curls) fatigue faster per rep — their rep maxes drop off steeper. The chart is most accurate for squat, bench and deadlift.